Nutritional Notes:
Beef Meatballs with Rice and Vegetables scores moderate to high in all categories. A good source of protein and low GI carbohydrates makes this meal a healthy choice. Make sure you choose a low GI rice such as basmatti and include a good portion of vegetables to lower the overall energy content of your plate. An "Eat Regularly" 82 out of 100
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Photography by Ben Dearnley |
Beef Meatballs with Rice and Vegetables
Ingredients - Serves 4
- 500 grams of lean Beef Mince
- 1 teaspoon mixed italian herbs
- 1 Tablespoon of plain flour
- 2 cloves of garlic
- 2 small brown onions
- 50 grams baby spinach
- 1 small chilli
- 2 tomatoes
- 1/4 cup of basil
- 1 tablespoon of olive oil
- tomato sause (to taste)
- 2 carrots
- 4 small broccholi stems
- 1 cup of diced green beans
- 1 1/2 cups of steamed rice
Methods
- Finely dice, basil, tomatoes, garlic, chilli, onion and spinach. Add to a mixing bowl with flour and mince
- Mix thoroughly. Create meatballs from mixture keeping size to approximately 3cm's
- Add 2 1/2 cups of water to rice and bring to boil. Simmer for 15 minutes or until cooked
- Add meatballs to a lightly oiled pan. Cook on low heat for 20 minutes
- Steam vegetables until tender
- Serve with tomato sauce
Image Source and Recipe Adapted from
http://www.taste.com.au/recipes/22680/lamb+spinach+and+tomato+rissoles?ref=collections,mince-recipes
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